Pastry vs. Quinoa — In-Depth Nutrition Comparison
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The main differences between pastry and quinoa
- Pastry is richer in selenium, vitamin B1, vitamin B3, vitamin K, iron, and vitamin B2, yet quinoa is richer in phosphorus and magnesium.
- Daily need coverage for saturated fat for pastry is 47% higher.
- Quinoa contains less saturated fat.
Food types used in this article are Puff pastry, frozen, ready-to-bake and Quinoa, cooked.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +71.8% |
| Contains more SeleniumSelenium | +764.3% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +182% |
| Contains more CopperCopper | +68.4% |
| Contains more ZincZinc | +105.7% |
| Contains more PhosphorusPhosphorus | +153.3% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +29.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +272% |
| Contains more Vitamin B2Vitamin B2 | +157.3% |
| Contains more Vitamin B3Vitamin B3 | +911.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +85.7% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +485.7% |
| Contains more CholineCholine | +259.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +65.9% |
| Contains more FatsFats | +1884.4% |
| Contains more CarbsCarbs | +111.7% |
| Contains more OtherOther | +29.9% |
| Contains more WaterWater | +742.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3990.3% |
| Contains more Poly. FatPolyunsaturated fat | +354% |
| Contains less Sat. FatSaturated fat | -97.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fats | 38.1g | 1.92g | 56% |
| Monounsaturated fat | 21.597g | 0.528g | 53% |
| Saturated fat | 9.643g | 0.231g | 43% |
| Selenium | 24.2µg | 2.8µg | 39% |
| Polyunsaturated fat | 4.894g | 1.078g | 25% |
| Vitamin B1 | 0.398mg | 0.107mg | 24% |
| Vitamin B3 | 4.168mg | 0.412mg | 23% |
| Calories | 551kcal | 120kcal | 22% |
| Iron | 2.56mg | 1.49mg | 13% |
| Phosphorus | 60mg | 152mg | 13% |
| Vitamin B2 | 0.283mg | 0.11mg | 13% |
| Vitamin K | 16.1µg | 0µg | 13% |
| Magnesium | 16mg | 64mg | 11% |
| Sodium | 249mg | 7mg | 11% |
| Folate | 78µg | 42µg | 9% |
| Copper | 0.114mg | 0.192mg | 9% |
| Carbs | 45.1g | 21.3g | 8% |
| Vitamin B6 | 0.021mg | 0.123mg | 8% |
| Starch | 17.63g | 7% | |
| Manganese | 0.488mg | 0.631mg | 6% |
| Protein | 7.3g | 4.4g | 6% |
| Zinc | 0.53mg | 1.09mg | 5% |
| Fiber | 1.5g | 2.8g | 5% |
| Choline | 6.4mg | 23mg | 3% |
| Potassium | 61mg | 172mg | 3% |
| Calcium | 10mg | 17mg | 1% |
| Vitamin E | 0.54mg | 0.63mg | 1% |
| Net carbs | 43.6g | 18.5g | N/A |
| Sugar | 0.74g | 0.87g | N/A |
| Tryptophan | 0.085mg | 0.052mg | 0% |
| Threonine | 0.196mg | 0.131mg | 0% |
| Isoleucine | 0.272mg | 0.157mg | 0% |
| Leucine | 0.508mg | 0.261mg | 0% |
| Lysine | 0.142mg | 0.239mg | 0% |
| Methionine | 0.129mg | 0.096mg | 0% |
| Phenylalanine | 0.362mg | 0.185mg | 0% |
| Valine | 0.308mg | 0.185mg | 0% |
| Histidine | 0.156mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
11%
Minerals Daily Need Coverage Score
42%
38%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 242mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 9.412g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Pastry is lower in Sugar (difference - 0.13g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.